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Comments on workout routine weight lifting cardio post pre supplements?
Hi, I am now working out everyday and would like to see if any educated persons has comments to improve my weekly workout routine. Should I workout anything differently, take any different supplements pre/post workout? Any help would be great.
Day 1: Weight lifting
-Pre workout supplements: Black Powder (Creatine) right before lifting, Mostly Protein and some Carbs (from meals earlier in the day)
-Post Workout supplements: 2 servings of Whey protein (48g protein, 11g BCAA, 8g Glutamine total), 1 serving L-Glutamine 5.5g (with 500mg MSM)... Should I also be adding Dextrose supplement to the mix?
Workout: All of upper body: Chest, Triceps, All of back, Abs, Biceps, shoulders...
Hours: 1.5-2hrs with a buddy switching off, we usually do for example 4-5 sets of bench press each then move on and keep doing 4-5 sets of everything targeting every upper muscle group.
Day 2:
Pre workout supplements: Mostly Carbs and some Protein (from meals earlier in the day),
Post workout supplements: Twice as many carbs than protein from eating things like bagels/bread plus milk with small amounts of protein shake mix. Should I be taking Dextrose post Cardio?
Workout: Completely Cardio. I like to run for 5 miles within 1 hour. I am slowly starting to run longer distances at longer times like 6miles within 1hr10mins. Nothing else besides running.
Hours: 1-1.5 hrs.
Day 3:
Pre workout: (Same as Day 1)
Post workout: (Same as Day 1)... should I add dextrose?
Workout: Lower body Weight lifting. I have only been doing day 1/2 switching every other day but am now going to start doing Day 3. I plan on starting with Squats switching off with my friend 4-5 sets total then doing other like Leg press and a few other machines targeting lower body.
Any recommendations for lower body workout exercises?.. I want to make sure I cover EVERY lower muscle group on this day.
Hours: plan on 1.5-2 (same as Day 1)
Heres how the plan works. Every day I workout. Right now I have been switching off Day 1 and Day 2 in sequence. But now I plan on incorporating day 3 by doing this: Day 1, Day 2, Day 3, Day 2 and so forth (Switching off weight lifting with cardio.) But after a couple weeks I plan on Combining Day 1 and 3 so it will be a 3hr weight lifting workout followed by a 1.5-2hr cardio (hopefully I will last that long running by then). So I will be switching off cardio with lower/upper body weight lifting.
Few extra questions after reading the above:
-Is it bad to workout your entire upper body and lower body in one workout routine?
-Is it bad to take Creatine EVERY time I lift weights, 3-4 times a day, (I can get easily discouraged and want to stop without it).
Again, any comments/help to improve anything about my workout exercises, time/days, supplements etc. would be greatly appreciated. Thanks!
2 Answers
- 1 decade ago
Wow lot of info
Well your workout isn't terribly bad, so I'll keep my comments general
1) - I think you are doing too much at once.
- working out for 1.5-2 hours is way too much time in the gym. Time and growth can be optimized through shorter and more intense workouts
2) - I think you are getting enough rest if you do your day 1, 2, 3, 2, 1, 2, 3... That's how you are doing it right?
3) - It depends on the creatine. If your creatine is straight monohydrate without any of the filler then I recommend you continue to use it on workout days. Cycle your creatine ( there are plenty articles on the web about it).
4) - For lower body don't forget your hamstrings and calves
5) - I highly disagree with a 3 hour full-body routine
Final thought - I think your workout is better than most when considering rest. I just want to ask you if you are feeling tired after about an hour of work. If not, then your workouts aren't intense enough, and if you are getting tired then you should stop and split up your time in the gym. Any questions just shoot me an email on this account
- 5 years ago
It depends on your goals. If you're at your target weight & bodyfat levels, it may be overkill. What's more important is that you're working intensely enough with both the weightlifting & cardio. Ideally, your weight training session should come before the cardio, as you are doing. Cardio for 20 minutes should be interval training where you're working in intensity levels 60% then 80-90% for recovery/exertion intervals. 3 days of cardio is probably adequate for maintenance and bodyfat loss; you should split your workout for different muscle groups each day if you're hitting it 5 days a week; skip the cardio on leg day. Make sure your whole body exercises (squats, lunges, bench press, deadlifts, etc) come first in your weight workouts before the muscle-target-specific exercises like biceps curls. Be wary of the advice saying you'll build muscle and lose fat at the same time--it's not physiologically possible. I have 17 years of experience, including nutrition, physiology, personal training, bodybuilding, and powerlifting. Good rule of thumb: high intensity coupled with good rest for recovery.
